Weight Loss Program For Men Over 40

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“If you’re over 40, you’ve probably noticed that gaining weight is harder than ever,” says Sanul Corrielus, MD, a cardiologist at Temple University Hospital in Philadelphia. “Changes in your activity level, eating habits, hormone levels and how your body stores fat all contribute.”

Weight Loss Program For Men Over 40

Unfortunately, as you age, your muscle mass declines by 3 to 5 percent per decade after age 30, says Barbara Kovalenko, RD. and nutritionist at Lasta.

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As muscle mass decreases, metabolism decreases. When your metabolism slows down, your calorie burn is reduced, making it difficult for men to maintain a calorie deficit for long.

“That’s why losing weight after age 40 can be difficult, even though it’s not a normal part of a person to do heavy exercise (which helps reduce muscle mass),” says Mary Wirtz, RD. – qualified sports nutritionist.

It’s true that over time, you can lose a lot of muscle and gain weight (especially if you lose a lot of muscle later on). But that’s not the only reason you’ll end up with more pounds than before.

When it comes to weight gain in your 40s, Fatima Stanford, MD, MPH, an obesity medicine researcher at Massachusetts General Hospital and Harvard Medical School, says, “it’s a lot of factors.” Many factors, including lifestyle, diet, biology, and sleep patterns, can influence weight loss and help you gain or lose weight.

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The good news is that there are many ways to get to your desired weight – you don’t have to force yourself to one method, and you can choose the one that works for you.

Men often wonder if taking testosterone is to blame for weight gain, Stanford said. “When men are overweight or obese, they experience testosterone deficiency, which leads to energy and adipose tissue storage,” he says.

Too much adipose tissue lowers testosterone levels. But taking testosterone is not the answer. “It’s not a real problem. Testosterone makes it easier when we compare weights,” he said.

Before you focus on testosterone, break your biology and lifestyle and try these top strategies for weight loss after 40.

Tips For Losing Weight After 40

“There are many different diets that can be used to lose weight,” says William Samuel Yancey, MD, director of the Duke Diet and Fitness Center and a professor of medicine at Duke University.

They have a lot of evidence behind them: keto, paleo, Mediterranean, vegan, etc. Interestingly, there isn’t as much research on whether it works for men as it does for women, but “for men, sometimes it’s easy to shorten the eating window by 8 to 10 hours a day,” says the researcher. . Christine Kirkpatrick, R.D.N., integrative medicine and lifestyle consultant at Cleveland Clinic. Something as simple as not eating after 6 p.m. can make a big difference—one of her male clients who lost 150 pounds found it very helpful, she says.

If you want a specific plan with specific rules, make sure it fits your lifestyle. This makes it more difficult for most men over 40 to juggle work, family, and other responsibilities with aging parents. Creating a healthy vegan diet can be difficult if you have a lifestyle. It is difficult to prepare food when there is not enough food to cook at home. Don’t just pick what’s right for your friend; Choose the one that suits your style, more than 40.

Stanford recommends making sure that the diet you choose to lose weight after turning 40 is something you can stick to for life. “If it’s not something you can afford for the next 20 or 50 years, why do it?”

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As for a sustainable plan, Stanford says, “I don’t like to focus on calories. It’s important to eat a diet high in lean protein, whole grains, and fruits and vegetables.” “Processed food makes you gain weight, so the less you eat, the better.”

And you can be more satisfied. His example: A good meal of salmon, some vegetables, and a salad can give you more energy than a break at Shake Shack and leave you feeling full afterward. When it comes to high-quality foods, he advocates, “There’s nothing else—diets are changing, but lean protein, whole grains, fruits, and vegetables are always changing. Healthy food guidelines have been around for years.” said.

Starting at age 30, you can lose 3-5 percent of your muscle mass every year if you don’t keep up. Remember the last part of that place: “If you don’t go on.” As you get older, “there’s more competition for time and energy,” says Dr. Yancey. For some men, this can take away from exercise. But it doesn’t take much effort to get your life back.

You can maintain this muscle or restore it with regular exercise – which means hitting your core muscles at least twice a week. A good place to start: This is a comprehensive bodybuilding plan for men over 40.

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Why it’s so important: “The more muscle we have, the more calories we burn,” says Kirkpatrick. While it won’t make you lose weight, it can help you gain weight, along with all the good things it does for your body, mind, and life. Many people over the age of 40 like HIIT because of the limited amount of time it can fit into your work schedule.

According to him: “It is better to exercise more, but it is not useful to reduce the damage to muscles and joints with these exercises.”

This doesn’t mean you only train hard; Aerobic exercise is also beneficial. But improving bike/jog/row/elliptical performance with strength training is important.

See what seniors can do on days when they’re having trouble finding the motivation to go out. For example, look at Rudy Kadlub, who at the age of 71 has set four world records. Or take inspiration from 75-year-old Simeon Gipson, a 300-mile cyclist who beat cancer by bike.

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“According to the Mayo Clinic, the company of friends and family members is critical to weight loss. A supportive environment can increase accountability and help maintain long-term motivation,” says Wirtz.

When it comes to what’s called an “accountability friend,” Wirtz refers to anyone from a co-worker or neighbor to a family member or close friend. Social support groups are another option. Local fitness clubs and message boards can be great places to find like-minded people looking for someone to help them lose weight.

Kovalenko says accountability is a powerful motivator for weight loss. Research shows that people who lose weight on their own are more likely to lose excess weight.

If that’s not motivation to text a friend or chat with someone after a workout, we don’t know what is. Sometimes the best way to lose weight is to be your partner. After all, regular exercise (and intense exercise as we know it) is the key.

Fasting Over 40 Nutrition System For Men

“Between desk jobs, travel and family responsibilities, many people over 40 don’t have a lot of time to exercise. But it’s important to get at least 2.5 hours of physical activity per week, such as brisk walking or light work. Get exercise in. “For the wall, for your weight and for your health,” says Corrielus, “build these times into your schedule and prioritize them.”

Whether you schedule these classes with a friend or sign up for other “regular” yoga classes at your local gym, it can help keep you committed to your goals.

However, it continues – the main stressors are associated with obesity and depression. Reducing stress in your life can help you lose weight, Kovalenko says.

“Studies show that too much stress can make it harder to lose weight and lead to weight gain. Stress causes the release of the hormone cortisol, which increases food intake and promotes fat storage.”

Losing Weight After 40: Tips And Tricks

Research shows that hormonal factors, including genesis

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